Killn' The Cube: My powerlifting venture begins
- 07-29-2013, 12:08 PM
- 07-30-2013, 03:33 PM
Cat back lat pull: heavy EFS band
Easily my favorite back workout now.
DB row: 8x3- 80
Reverse fly: 15x3- 120
Pull-up: 5x3- BW
I was dead by the time I got to these. I can bang out upwards of 18 fresh.
DB hammer curl: 6x4- 45's
Concentration curl: a lot
Calves: DC style
Back strength is getting better. I really like implementing this extra day, feels like it makes the program more well rounded. I also feel like I can focus more on the multi joint movements on actual cube days this way. Bench tomorrow; going to try it the Dan Green way and see if I can't get more leg drive whilst keeping my a$$ on the bench.
07-30-2013, 04:05 PM
Getting the belt just right helps a lot. This is why I need a lever belt...my prongs are off with fluctuating weight
I need to learn these cat back rows...
"Jackie Treehorn treats objects like woman man."
07-30-2013, 08:42 PM
I love my lever. I guess anything is better than the Velcro belt I was using, but it's solid for sure.
Def check out the cat back rows. They burn so good! I was doing them today and some dude walked in and gave me the wtf you doing look. If he only knew..
07-30-2013, 10:20 PM
07-30-2013, 10:52 PM
Yeah I actually know the guy. Pretty solid person from what I know, doubt he actually knows his stuff tho. I don't trust a guys knowledge in training if I've never seen them free squat or deadlift. No problem, I'll continually make gains doing what others don't.Originally Posted by herderdude
07-31-2013, 10:52 AM
Week 3: Day 2: heavy bench
Couldn't put my form all together today. Rep one on 285 was a grinder that drifted towards my head, on rep two I lost control on the negative and bounced it. I'm going to keep doing actual bench for my first exercises instead of doing variations. I'm not sure if I stated that coherently, but what I mean is I'm going to bench not floor press, or pin press my first exercises. If I'm not comfortable with my form, I don't see the point in it. I need as many reps w/ bench that I can get.
Pin press w/ chains: 5x5- 95+60lb chains.
DB bench: RP- 70's
Rolling DB tri extensions:15x3- 30's
Stranded military SS w/ side laterals- 12/12
Good workout. I was in a bit of a time crunch so I did a RP and SS. The workout only lasted an hour. Feeling borderline swole after this one.
07-31-2013, 11:06 AM
07-31-2013, 11:13 AM
Couldn't agree more. If I can't perform a competition exercise efficiently, why would I worry about a variation? I think the first exercise variations come into play for more experienced/upper echelon lifters. The only things i will be varying first are my grips.Originally Posted by herderdude
07-31-2013, 12:15 PM
I completely agree with what your doing man. I've been doing much more squats, deads, and bench lately. I can't remember who I seem write it but it's not "majoring in the minors."
"Jackie Treehorn treats objects like woman man."
07-31-2013, 12:32 PM
Always hit the main first. It should be your biggest and even only focus.
07-31-2013, 12:37 PM
Main and one supplemental, whether it be paused variation of the big three or a shortened/lengthened ROM or grip/stance variation, then the assistance is just gravy. I started making great gains when I did that.
Though I will say bench requires a lot more focus and effort in assistance from the multitude of smaller muscles. Look at the biggest benchers in every gym. Bodybuilders who dedicate entire training days to their chest and delts, train tris twice a week, back, bis, everything.
07-31-2013, 01:04 PM
07-31-2013, 01:25 PM
08-02-2013, 12:47 PM
Week 3: Day 3- RE deadlift
Deadlift: worked up to 405, had the mindset I was going to do an easy 8 and my back was just not cooperating. Not an excuse, I would have loved for my back to feel good and have done 425x8.
Arched back hard, squeezed glutes like I was in prison, and got hips through; felt great.
Toes elevated SLDL: 8x3- 225
Felt I had a breakthrough on these. Widened my grip and it felt like everything clicked.
Speed DL: 3x2- 275
Just wanted to test the new grip and even though I was worn out, the speed was there.
Workout lasted about 2 hrs. Back wasn't feeling it, but I wasn't leaving the gym feeling like I didn't improve. Can't wait until I DL again with this grip. I have a feeling I will be pulling more weight, as it will help me keep form.
08-02-2013, 12:53 PM
Good pulls, man
08-02-2013, 12:58 PM
Thanks dude. My previous grip was too narrow. Can't believe I didn't notice before. Now, I can keep my chest up easier and my bar path is much straighter. Glad I didn't give up and chalk up a sh1tty day due to my back.Originally Posted by Sean1332
Would also like to note that the length of my workout could have been due to these girls posing in the room adjacent to me. I was looking at my buddies DL, then looking at a$$, then his DL, then them a$$es. Wew, no libido problems this way.
08-02-2013, 01:10 PM
That's what I like to see! Smashin a zillion pulls on deadlift day. That's some MAN shyt!
08-02-2013, 02:41 PM
08-02-2013, 03:08 PM
08-02-2013, 07:40 PM
08-02-2013, 07:43 PM
08-03-2013, 11:13 AM
Week 3: Day 4- Body Day
CG bench w/ pause: 12x3- 135
Long hold at the top.
Face-pulls: 15x3- 110
Incline DB curl: 12x3
Hammer curl: 8x3- 45's
Good, speedy workout. Upper back is pretty sore from all the pulls yesterday. That's a good sign. I can already feel my back development improving from the incorporation of another day.
Off work today and I'm definitely going to enjoy it. I see a lot of whiskey and reds/cards game in my future.
08-03-2013, 11:21 AM
Nice man! And sounds like a fun day.
08-03-2013, 11:23 AM
08-03-2013, 11:28 AM
Dude, phuck yes! Thank you. I'm applying, that would be amazing. I don't know if I'm qualified, but I'm a business major and I would kill for it.Originally Posted by Sean1332
08-03-2013, 12:29 PM
08-03-2013, 12:43 PM
Uh oh, I've got some competition. Maybe my good friend Dave can put in a word for me. We have met and all..Originally Posted by herderdude
08-03-2013, 12:53 PM
08-03-2013, 01:06 PM
It says, "all candidates must be journalism major", guess that disqualifies me. Not that I won't try still.
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